I was recommended to read Dr John Briffa's 'Escape the Diet Trap'. This is very easy to read although science-based - if you don't want to read all the science you can just read the summaries at the end of each chapter. I did that and I'm now going back through it from the beginning. Basically he advocates a 'primal' diet (although he does his best to avoid the word 'diet'!) i.e. what our species evolved to eat in all the millennia that we were hunter-gatherers. Farming, development of wheats and grains etc is of comparatively recent origin - think 10,000 years or so - and certainly, our remote ancestors would have been used to 'intermittent fasting' when food was simply not available.
We have been given a lot of wrong information over the past few years, about the supposed bad effects of red meat, of eggs, and of natural fats like butter. Also about cholesterol and statins.
If you can't do 'intermittent fasting' he suggests omitting one meal, either e.g breakfast or dinner. Also 'intermittent fasting' implies eating a small amount, not eating nothing at all. Toast won't keep you going but some protein will stave off hunger for a long time.